WOD26092020, SATURDAY

WARMUP

. 30 knee raises

. 10 push ups

TASK 1: STRENGTH

Superset for 4 rounds, Go every 2:30sec

A. 8 bench press

B. 3 Rope climbs

B. Superset for 4 rounds, Go every 2:30sec

. 8 one arm seated shoulder press

. 15 side lateral raises

TASK 2: CONDITIONING

90s on : 90s off X 5 rounds

. 20 wallballs

. 10 pushups

MAX PLANK in remaining time

TASK 3: CORE

. Dragon flags

5 sets, 5 reps

OR

. Leg raises

5 sets, 12 reps